“The Line”

Work description

A-Line

Friday, December 31st, 2021

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single-Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60-sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, December 31st, 2021

A. Clean pull x 1 + hang clean pull x 1 + PC x 1 + HSC x 1 + S2O x 1 on the 2mins for 6-8sets start light and build
B1. Push press @12X1; 4-5reps; rest 30sec
B2. Ring Rows @4040; 8-12; rest 90sec x 3
C. Side plank 30sec R and L 3mins unbroken no break on switch
+
Row 30sec rest walk 30sec x 12sets pick a pace and keep it the entire time!
+
10mins easy spin on bike

Commit

Friday, December 31st, 2021

AM

10 rounds 70-80% effort
10 DB push press 20/10#/hand
10 DB FR walk lunges 20/10#/hand
10 DB bent rows same weight
10 DB Deadlifts same weight
10 situps

PM

A1. Close grip bench press @20X1; 8, 6, 4; rest 90sec
A2. Power clean TnG 3, 3, 3; rest 90sec push these both
+
Strict Diane
21, 15, 9 for time
Deadlift 225/155#
Strict HSPU

Rest 8mins

3 rounds for time
HS walk 15m
Sled push 50m 180/100# added high grip
10 double KB Snatch 1.5/1pd
20 GHD situps
+
Walk 5-10mins Sunshine if possible